Your bone health deteriorates as you get older; however, a well-balanced diet can help you prevent issues like osteoporosis and other muscle joint or bone-related disorder.
Many people, particularly the elderly, suffer from chronic pain in their bones and joints due to a variety of factors. Although there are treatments and medications available to help with pain, the most common advice we get is to increase calcium intake in order to build stronger bones.
However, calcium alone may not be sufficient to promote bone density. Even though calcium is an important vitamin, there are many other nutrient-dense meals that can help with bone health. The three most important nutrients for a good bone structure are protein, calcium, and vitamin D.
1. Bananas
Bananas are a wonderful source of magnesium as well as assisting digestion. Vitamin D is required for the development of bone and dental structure. You can enhance bone strength by eating one banana every day. As a result, a banana a day helps to prevent weak bones.
2. Spinach
This calcium-rich green leafy vegetable can aid to develop bones and teeth. Over 25% of the body’s daily calcium requirements can be met by a cup of boiling spinach. These nutrient-dense leaves are also high in vitamin A and iron.
3. Almonds
Nuts include calcium, as well as magnesium and phosphorus, which are both vital for bone health. Magnesium promotes calcium absorption and retention in the bones. Furthermore, the National Institutes of Health estimates that your bones and teeth contain roughly 85 percent of the phosphorus in your body, making it a vital nutrient to take.
4. Dairy products
Dairy products like milk, yoghurt, and cheese are high in calcium, the most critical vitamin for bone strength and structure, they aid in bone health. According to studies, a cup of fat-free milk and a cup of plain yoghurt are excellent calcium sources.
5. Orange juice
While many people prefer orange juice, it also provides calcium and Vitamin D to the body, which helps to strengthen bones. Orange juice is also thought to help prevent osteoporosis if consumed regularly.
6. Papaya
Calcium is abundant in this tropical fruit. This fruit has 20 mg of calcium per 100 gm serving. You can simply get this fruit and incorporate it into your daily diet.
7. Fish
To get enough omega 3 fatty acids, we all try to eat as much fish as possible. But did you know that fatty fish like salmon and tuna might help you build stronger bones? They contain some essential elements which help in maintaining bone health and strength.
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